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Body Weight Matrix :(
Started Stage 3 today and I was doing pretty well... but when I got to the body weigh matrix my knees felt like they were going to disintegrate.... so I stopped. I've had knee issues in the past and so I wasn't really surprised that this happened... but I'm wondering if I should suck it up an try to get through it? Should…
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Stuck - Need advice
I started the program on April 30. I'm currently in stage 4....and I'm stuck. I have lost no weight...none. I have fluctuated by about 3 lbs, but I weigh the same as when I started. But more importantly, I have lost no significant inches since stage 1. My goal for this program is to lose inches and body fat, in stage 1 I…
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Purchasing Home Equipment
I am halfway through Stage 1 and I'm doing it at home. I already feel stuck with the amount of weight and equipment I have available. The only gym option in this town isn't an option for me for a few reasons. So the only way I can continue is to purchase some new weight sets for myself. What are some requirements that I…
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grip strength??
So I am finding with my lunges and step-ups that my wrist and forearms can not handle the weight that my lower body can handle during three sets. By the third set I have to use a lighter weight because my grip gives out. So for step-ups today, I used the 40 pound dumbbells for the first two sets and then had to drop to the…
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Just started...and I'm STARVING!!
Hey everyone. I'm in week 3 of stage 1. Ever since I started I have been soooo hungry. What's crazy is that now I am eating more calories than I was previously and eating 5 times a day. Yet, here I sit starving 45 minutes after I ate lunch. Is this pretty normal? Other than that, I am LOVING this program. I've never really…
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Prone Cuban snatch - alternatives?
I attempted to do this exercise last night and the pain in the boob'age area from leaning onto the bench was too much to bare. I ended up trying to do the movement in a sort of bent over row form but it killed my shoulders....do I just need some cheese to go with my whine or does anyone else experience this? Also are there…
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Maggie Wang Spreadsheet.....
If I use this for my husband would it calculate correctly or are the calculations different for females?? Just curious. Thanks :)
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Supersetting
I am nearing the end of Stage 4, and loving it. Time though is hard to come by with 6 kids. So I decided to superset my alternating exercises. I already do it for the ABS. Oh my gosh, the intensity of my workouts has gone way up and I am feeling everything a lot more. Just thought I'd share.
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Anyone Over 35 and Overweight?
I have a BMI of 29 (joy), and I'm 35. New Rules puts my calorie recommendation at 1,572. This sounds ok to me, but I'm just wondering... I keep seeing where the ladies doing New Rules are eating 2K a day and really high numbers like that and cutting. Is anyone else over 35 and overweight doing a calorie allottment that…
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Toning - losing inches?
Hey! I'm SUPER excited that I ordered my book after months of not getting around to it. :) I've arrived at the general weight I'm looking for, but I really want to tone. People tell me I'll bulk with lifting. In my mind I know that's not true because I'm eating at a calorie-deficit. If you've lost inches and toned (even if…
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New to NROLFW - Transition from Strongifts 5x5
Hi all...there's so much information in the book and I'm overwhelmed as to where to start. I've been doing a hybrid Stronglifts 5x5 with my own thing since early July mainly have been working on form and overall basics...but not sure which Stage to begin with NROLFW. I downloaded Maggie's log. Stage 1A starts with 2x15?…
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Need NROL4W friends......starting tomorrow 8-14-12
I am starting the program tomorrow as a Tues-Thurs-Sat schedule works best for fitting in with school. Luckily my hubby also lifts so he is going to be there with me as I was a little nervous about doing weights with all the guys there at least he will give me the moral support to get me past the first few workouts. I am…
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Completely new to this...advice/clarification needed! :)
Hi everyone! I am starting New Rules this upcoming Tuesday. While I am not completely new to lifting, I've never exclusively done a lifting program like this, including some of the exercises. The lifting program my coach designed for us this summer (I play rugby) was position specific, four days of large group workouts…
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Somehow gaining muscle *and* fat?
I am wary of noobs who don't lose weight and say well, maybe I am gaining muscle. But I have the numbers to prove it. On July 25, I was 192 pounds and 36.5% body fat. 192 x .365 = 70.08 (pounds of fat) 192 - 70.08 = 121.92 (pounds of lean mass) I went to the doctor for my annual exam yesterday, and weighed in at 197. This…
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New and need help! Prone Jacknife...ugh!
I just started the program here at home to get the feel of each exercise before hitting the gym with it. I wasn't able to do the step-up because I don't have anything to step up on but I was able to do all the rest of the exercise EXCEPT the prone jacknife! I kept falling off the ball and I couldn't even get my positioning…
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Not positive whose calorie advice to take!
I recently started lifting (a modified version of the NROL4W plan that my fiance and I do together), and I am just not sure how much I should be eating! The problem is that I have two estimates of my inactive TDEE: 1755 from fitnessfrog.com, and 2024 from the NROL4W formula. Some background: I've lose 18 lbs or so, and…
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Barbell Romanian Deadlift/Bent-over Row
I am getting ready to start Stage 3 on Tuesday, and instead of resting today, I decided to take my book to the gym and do the new Stage 3 exercises so I could get the form down and figure out the weights I will use. Everything seemed to flow pretty well for me, but I do have a question about the Barbell Romanian…
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Newbie help!
Hi all! I am hoping you can help me here...I have done the first 3 workouts of (A,B,A) and am not sure I am doing it right. I'm not sure how much weight I should be using on ANYTHING! I don't even know where to start. I don't want to wander around the gym randomly picking weight. How did you all determine what was the best…
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Muscle Soreness
For some of the NROL4W veterans, did you get sore at any time during the program? If so, when and how often? Should I be exhausted at the end of my sets? I just started phase 1 and I was sore the very first day, for two days straight, but since then I haven't experienced any soreness. If I'm not sore and I can complete my…
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NROLFW and Cardio
Hi all- I've skimmed through the NROLFW book and am anxious to start the program! I am a self-proclaimed cardio queen - currently doing 5, 65-minute cardio sessions a week. I'm 9 pounds from goal weight but am pretty much the definition of 'skinny fat' - I am soft and squishy. I want to start NROLFW because I've never…
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Olympic Barbell - how much does it weigh??
Am I right in thinking that the Barbell with no weight on the end is 20kg? Now for the stupid question if I add 4 x 5kg plates (2 each end) I am lifting 40kg?? Or do you not take into consideration the weight of the bar??!!
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Stage one questions!
Good Morning! I have just done my first week of Stage one but I have some questions!!! Firstly I wanted to do my 3rd workout today (workout A stage 1) but can't get to the gym as hubby is out all day and I have my LO's. So I was thinking about doing it at home but I don't have the weights - all I have at home weight wise…
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Barbell Romanian Deadlift/Bent-over Row
Double post -- sorry about that!
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Breaks In Between Stages
Looking through my training logs, I am excited to say that I finish up with Stage 1 on the 19th (that's including both special workouts). How much rest do y'all usually take between stages? I was thinking of 2 weeks and also do my EM2WL cut then too. I can go back to focusing solely on running for a little bit. Does that,…
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New with maybe a dumb question
I am still rather heavy (body weight) and am wondering should I wait to start this when I am closer to goal or...?
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Alternative for dead lifts
Hey Everyone! I severely hurt/tweaked my back almost a month ago while doing dead lifts with my trainer. I was lifting 100 lbs and when I went to set it down, instead of focusing on my form, I started worrying that it was too heavy for my grip and ended up rotating and rounding my back. Of course this was about the time I…
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'Moderate' or 'Light' Activity?
started NROLFW this week - two workouts in, woo! I've gone from 5 65-minute cardio sessions to the only cardio I'm doing being HIIT warmup. yesterday I went to the gym and there was a woman on the elliptical my entire workout (aka, like I used to be) and it was such an eye-opening moment. i never want to go back to that! i…
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Starting 'Stage 1' - stupid questions ahoy!
Hey guys! On the charts for 'Workout A' and 'Workout B' (Pages 140/141), what exactly are 'workouts 1, 2 and workouts 3, 4' etc? Do you go to the heading (e.g squats) and workout 1 is ALL of the squat variations or is each variation of squat a numbered workout? (Four different types of squats = workout 1, workout 2,…
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Spreadsheet...
I am a nerd... Can anyone view this and tell me if it worked? I have made them for Stage 1-4 so far...I am not sure how to use Google Documents (this is my first time)... Thanks! Stage 1, Workout A: https://docs.google.com/spreadsheet/ccc?key=0AmbcBMbuJCzadGdoWG53emJycGYwTVUtYm9XWjIyRUE Stage 1, Workout B:…
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pushup question
So I started stage 4 today, and my pushups are STILL hard on the 6th peg from the floor on the Smith machine. I know with time, I'll be able to do them on the floor EVENTUALLY, but for anyone who's finished NROLFW, I'm curious: If you couldn't do pushups on the floor before you started, could you do them on the floor after…